Running Battles: When is Enough, Enough?

In my last article, I shared a little bit of information on winter footgear gleaned from my experience as a winter runner. In this article, I am going to provide some more general tips about running in winter.

I have already discussed some of the options for improving your traction, but there are a few additional tricks to actually running over questionable footing. The first is also the most obvious: you have to slow down. The second is you need to keep an eye on where you are going. With experience you will gain an ability to judge where the footing is safest from how it looks and pick a path that way. Finally, it is helpful to adjust your stride; a shorter stride is a little bit safer than a long one.

How do you dress for the winter? The key is layers and remembering to factor in that running produces a surprising amount of heat. Dressing for winter incorporates trial and error as everyone is a little different. For example, I have found I am comfortable running outside in shorts down to about 32 degrees because I do not really mind being a touch chilly when I run. Until you figure out what works best for you, layers are your best bet because you can remove the layers as you warm up. Removable layers are helpful because overdressing is just as bad if not worse than slight under-dressing. If you dress too heavily, you will begin to sweat and you really do not want to sweat heavily when you run in the winter because you can get chilled.

If you are running in the dark -- and many of us have no choice in the winter -- remember you also need to wear reflective gear. A reflective vest, a head lamp, reflective bands around your arms and ankles are all good winter purchases if you do not already own them. Of course, you also need to run defensively. Just as you have trouble maintaining traction in the snow, remember so do cars. When in doubt, get out of the way!

Another factor to consider in winter is the wind. If possible, try to finish your runs with the wind at your back. The wind is less likely to chill you this way and you will be fighting the wind when you are at your freshest rather than when you are already fatigued. Wind actually can slow you down considerably, and unfortunately you cannot pick up as much time with it at your back as you lose fighting it going out.

How about the actual cold itself? Is it harmful? First, even very cold air will not cause your lungs to freeze. But the colder air is often much more dry and this can trigger problems like exercise induced asthma or airway constriction so if you have any of these conditions you should be aware. Very cold conditions also can cause hypothermia and frostbite, especially of the extremities. Be careful to cover exposed skin and if possible run loop courses that give you the opportunity to bail out on the run if necessary. Also if feasible make sure someone knows when you should be expected back and where you will be running in case you get into trouble.

Are there days you should not run outside in the winter? Probably. I have been injured several times -- luckily never seriously -- because I foolishly ran outdoors on days I shouldn't. Extreme cold, heavy snow, ice storms, etc. are all reasons to bag a run, take a rest day, or if the option is available simply run indoors on an indoor track or the treadmill. Flexibility is very important if you plan to do most of your running outdoors. Winter outdoor running requires that you be willing to move workouts around to meet the conditions.

As long as you use some common sense, you can run safely in the winter. You may even find you learn to enjoy winter running; a cold and brisk run through a fresh light blanket of white snow on a starlit morning is an awesome way to start the day and something everyone should get to experience, at least once.

Jenny Goellnitz is a runner, lawyer and cancer survivor who lives in the winter wonderland that is Cleveland, OH. The first article in her Winter Running series can be found HERE, and the second one HERE. Her next article will return to the regularly scheduled program: expounding on the wonders of trail running & being lucky enough to run in the first place.

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